Butter vs. Olive Oil: Nutrition Experts Debunk Health Myths
If you find yourself increasingly confused about what to eat after scrolling through social media or listening to nutrition podcasts, you are not alone. In today's digital age, a flood of misleading and contradictory information about diet and nutrition can make healthy choices feel overwhelming.
One prominent example is the ongoing debate about butter. Some sources tout it as a health food, even suggesting it might be superior to olive oil and other vegetable oils. But what does the scientific evidence actually say?
The Nuance of Nutrition Claims
Evaluating any nutrition claim requires careful consideration of nuance. While small amounts of butter can fit into a balanced diet, substantial research indicates that olive oil is generally the healthier choice, particularly for heart and metabolic health.
"The research is pretty clear that all vegetable oils are better for us than butter," stated Dr. Nate Wood, assistant professor of medicine and director of culinary medicine at Yale School of Medicine. "Vegetable oils — whether they’re made from olives, avocados or seeds — are high in heart-healthy unsaturated fats."
Here is what nutrition experts want consumers to understand about the butter versus olive oil debate, including their effects on the body and which option offers greater nutritional value.
Unpacking Butter's 'Health Halo'
The misconception that butter is a healthy fat stems from several trends: a reaction against low-fat diets, growing interest in "whole" foods, the popularity of keto and low-carb diets, and skepticism toward seed oils.
"The big misconception that I’m currently seeing is that less processed sources of fat [such as butter] are better for us," Wood explained. "While it’s true that we should eat fewer processed foods, butter — even if it’s less processed than some types of fat — is not a healthy choice."
Many assume that because butter is minimally processed or "natural," it must be beneficial for heart health. However, "natural" and minimally-processed fats differ widely in their impact on cardiometabolic health, said Jacqueline Vernarelli, a public health nutritionist and associate professor at Sacred Heart University. "Butter isn’t toxic, but it’s also not nutritionally equivalent to oils rich in unsaturated fats."
Contradictions in Dietary Guidelines
The newly released 2025-2030 U.S. Dietary Guidelines for Americans add another layer of confusion. They recommend limiting daily saturated fat intake to 10% of total calories while also suggesting cooking with "the most nutrient-dense natural options with essential fatty acids, such as olive oil."
Simultaneously, the guidelines endorse using butter or beef tallow, promoting saturated fats from "real food" sources like meat and full-fat dairy. This creates a contradiction, as it would be challenging to stay under the 10% saturated fat limit while following these recommendations.
Scientific Breakdown: Butter vs. Olive Oil
Both butter and olive oil are fats, but their fatty acid profiles differ significantly:
- Butter is high in saturated fat, with about 7 grams per tablespoon, alongside smaller amounts of monounsaturated and polyunsaturated fats.
- Olive Oil is rich in heart-healthy monounsaturated fats, containing nearly 10 grams per tablespoon, with less than 2 grams of saturated fat.
"Diets higher in saturated fat are consistently linked to higher LDL cholesterol levels and increased risk of heart disease," said registered dietitian Dalia Beydoun. "Large studies also show that diets higher in saturated fat are linked to higher all-cause mortality, while diets higher in polyunsaturated fats are linked to lower risk of heart disease, cancer and overall mortality."
Research consistently shows that replacing saturated fats like butter with unsaturated fats such as olive oil, canola oil, or avocado oil is associated with reduced LDL cholesterol and a lower risk of heart disease. "This is one of the most consistent findings in nutrition science," Vernarelli noted.
A 2025 study published in JAMA Internal Medicine found that replacing 10 grams of butter daily with 10 grams of plant-based oils was linked to an estimated 17% reduction in all-cause mortality and a 17% reduction in cancer deaths.
Making Informed Dietary Choices
Butter does not need to be eliminated entirely. When used sparingly within an otherwise nutritious diet, it can enhance flavor in certain recipes. "Food isn’t just for nutrition — it’s also taste, texture, and enjoyment," Beydoun said. "Butter can make more sense in certain recipes, especially things like cookies or pastries, where using a liquid oil just won’t give the same result."
However, butter should not be the primary fat for everyday cooking, especially for those concerned with heart health. "For sautéing, roasting, dressings and general use, olive oil or another unsaturated oil makes more sense nutritionally," Beydoun advised.
For individuals with a family history of heart disease or high LDL cholesterol, olive oil and canola oil are preferable to butter, according to registered dietitian Amy Goldsmith.
To gauge appropriate butter consumption, the American Heart Association recommends limiting saturated fat to 6% of daily calories. "For someone with a 2,000-calorie diet, this is only 13 grams of saturated fat," Goldsmith explained. "Since one teaspoon of butter has 7 grams of saturated fat, it is important that everyone is aware of additional foods they are consuming with saturated fat, as the dose makes the poison."
When choosing fats, consider portion sizes and overall daily saturated fat intake from sources like fatty meats, cheese, ice cream, and coconut oil. "Once someone understands their intake and health," Goldsmith concluded, "they can make a more informed decision."
